This is a video of a guided, visualization meditation for cultivating loving-kindness for both ourselves and others. This is a traditional, mindfulness-based practice in which the meditation practitioner cultivates relaxation and compassion through a systematic set of guided visualizations. This video begins with over two minutes of information on guided meditation, and then moves into the formal meditation (which is just under 14 minutes) beginning at about the 2:10 mark—feel free to skip the intro and go straight to the meditation if you prefer. The ringing of meditation chimes indicates the beginning and ending of this meditation. If the internet connection is slow, you can watch it on YouTube here.

The actual meditation also utilizes nature images if you prefer to meditate with your eyes open. This video is produced by Gil Garcia: www.gilsfilms.com, and the music is entitled “Perspectives” and “Garden Music,” both by Kevin MacLeod and licensed under Creative Commons: by attribution 3.0 http://creativecommons.org/licenses/by/3.0/. This video is not meant to substitute for professional mental health services; I hope it is helpful for you.